Cleveland 5k -Week 4 Recap!

Made it through another week! As I mentioned in my last post, I am taking each workout one at a time.  I’ve found that when I give myself the flexibility to bail if needed, I am more than likely to make it work.  It’s a kind of reverse psychology thing with me: If I don’t “have” to do it, then I feel like it’s something I want to do and will find a way to fit it in.  It’s still challenging but I’m holding on to 8 total workouts per week-5 strength, 3 runs.  I’m finding that it’s easier to do 2 two-a-days and schedule a full day of rest on Thursdays.  Mentally, I need that day to sleep in (until 5:30am haha) and of course I need the opportunity to recovery.

Here is what last week looked like:

Monday: skill work on snatches, back squats, and the overhead strict press.  Plus a metcon of a TON of box jumps and deadlifts which kicked my ass.

Tuesday: aahhh this workout: Fat Amy.  Just a rough one.  I finished over a minute faster than my previous time so I was of course happy with that.  But still, this is always a rough one:

For Time:

50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges
10 Burpees
20 Kettlebell Swings (2/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (2/1 pood)
10 Burpees
30 Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

On Tuesday evening I ran 5.5 miles: 3 mile warmup, 6x 1 minute hill repeats on a medium grade hill and a cooldown.  I negative split each repeat and was happy with my effort and form.

Wednesday: Power cleans, front squats, and wall ball practice (which i desperately need after getting no-repped on SO many wallballs at the Crossfit Competition last month)

In the afternoon I ran 5 recovery miles.  Pace was challenging as the first 3 miles I got stuck in what I can only describe as a snow squall.  Heavy snow and a nasty headwind really took hold of me but the last two miles, the snow stopped and I was able to forge ahead and pick the pace up a bit.

a really flattering pic of me versus the snow. I could not see a thing!

Thursday: FULL DAY OFF!

Friday: Crossfit Open 18.3

2 RFT:

100 Single unders
20 OHS (45/35)
100 SU
12 Banded Pull-Ups/Ring Rows
100 SU
20 DB Snatch (35/20)
100 SU
12 Banded Pull-Ups/Ring Rows

I finished in 14 something.  While I was happy with my time, my single unders are still an area that slow me down.

Saturday:  Some sort of strength training at the gym.  I truthfully don’t remember what we did and it’s not logged.  I know it involved something with shoulders because they were on fire for several hours after

Sunday: 7 miles on the towpath.  I ran the first 3 solo.  By the way, after years of doing the majority of my runs in a group, I am really enjoying the solitude.  Andrew joined for the last 4 and we finished with a mile of strides at the end.  And breakfast.

Total miles: 17.5.  Still pretty low but ever so slowly increasing

Strength: 5

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s